The Top 10 Probiotic Strains And Their Benefits

When you decide to start taking a probiotic supplement, you need to think about a few different areas first. For starters, what do you actually want to take the supplement for? do you have a specific problem which you want to address? Different probiotic strains will confer different benefits. Let’s look at the 10 main strains in more detail.

Probiotic strains – know what you’re targeting

Knowing what you want to target will help inform your final decision. The reason for this is because there is not just one probiotic in the world, and there are many different probiotic strains to choose from.

Best for GI support and immunity

This type of strain sticks itself to the walls of both the intestine and the vagina, and as a result it helps to stop the harmful bacteria within both regions from spreading or taking over. This is also a good strain for helping to decrease the pH acidity of both areas, to ensure that the bad bacteria cannot find a healthy environment in which to live.

Bifidobacterium bifidum is a good choice for women who regularly suffer from UTIs and from thrush infections, because it is a naturally occurring bacteria within the vagina. Having said that, B. bifidum is certainly not a women’s only deal, and is useful for men who experience stomach issues, particularly in the large intestine. B. bifidum is known to help the body absorb minerals, as another plus point.

WHO’S IT FOR: Those looking for improved vaginal health and relief from symptoms of UTI’s and thrush. Those looking for an immune system boost.

Where can you find it?

2. Bifidobacterium breve (B. breve)

Best for GI support and anti-aging

Bifidobacterium breve is another strain which is naturally found within the gut and also within the vagina, making it an ideal option for women who have issues with yeast infections and UTIs.

B. breve is able to digest a large amount of different molecules, as well as those which are difficult to digest normally, such as plant fibers. It is also a useful strain for fighting E. coli bacteria.

For anyone who regularly suffers with excess gas, problems with the bowel (IBS) or diarrhoea, this is a good strain to look towards, but also for women who regally have yeast infections (thrush).

WHO’S IT FOR: Those looking for relief from symptoms of yeast infection/UTI’s. Those who suffer from digestive issues such as excess gas and diarrhoea.

Where can you find it?

3. Bifidobacterium Longum (B. longum)

Best for brain function and constipation

Bifidobacterium longum is one of the most common strains of probiotic and one which is useful for a variety of conditions.

B. longum helps to boost the immune system but also effectively fights bad bacteria and toxins within the gut. As a result, anyone who regularly suffers from digestive discomfort will find this particular strain very useful indeed. B. longum also helps the body to absorb vitamins, B vitamins in particular and helps anyone who has problems with bowel movement regularity.

Whilst many probiotic strains are ideal for gut health overall, this particular strain helps with specific conditions also, such as:

Allergies

Inflammation

Colitis

Crohn’s disease

For women who regularly experience thrush infections (yeast infections), B. longum may also be very beneficial in reducing the amount of break outs, or stopping them altogether.

As a result, it is a real all-rounder strain to go for, and can help with a variety of conditions, including ensuring the smooth running of the digestive system overall.

For women who regularly suffer with urinary tract infections this is a good option for solving that problem. (Or at least reducing the number of infections which occur). It is also a good strain for helping with vitamin K absorption.

WHO’S IT FOR: Women with urinary tract infections. Those with vitamin K deficiencies.

Where can you find it?

5. Lactobacillus Rhamnosus (L. rhamnosus)

If you are lactose or dairy intolerant, this is a very useful strain to focus on for easier digestion, and it is also one of the most common you will find overall. This is a probiotic which is often recommended for those who are experiencing diarrhoea as a result of taking antibiotics, as well as anyone who is unfortunately suffering from the same problem due to travelling.

L. rhamnosus lives in the gut and intestines in general and is ideal for smooth running of the digestive system, whilst also ensuring the health and wellbeing of the urinary system. Again, this is a good choice for women who have urinary tract infections on a regular basis.

WHO’S IT FOR: Women with urinary tract infections. Those taking a coarse of antibiotics. A great strain for those that are lactose or diary intolerant.

Where can you find it?

6. Lactobacillus Plantarum (L. plantarum)

This is another very commonly found strain of probiotics and it is mostly used to reduce bloating and pain with IBS. This is also a good option for anyone who regularly suffers with constipation, as it is will help with regularity.

If you are taking antibiotics, again, this is useful for preventing against diarrhoea which may otherwise become a problem when taking such medications for another health issue.

WHO’S IT FOR: Those wanting to prevent diarrhoea. Those with bloating, excess gas and experiencing IBS symptoms.

Where can you find it?

7. Bifidobacterium Infantis (B. infantis)

Whilst it is always best to search for a probiotic specifically for children, this particular strain is one you will find in many such products, hence the name. That isn’t to say that adults won’t find benefit from this strain as it is useful for a variety of different digestive system problems.

The first and foremost benefit is to help with the colonisation of good bacteria within the digestive tract of a newborn baby. This helps to reduce the growth of any negative or bad bacteria and encourages the growth of useful bacteria instead. This is also a good strain for helping to absorb B vitamins.

For adults however, there some very useful benefits, especially for those who suffer from IBS. The bloating, diarrhoea, excess gas and general stomach aches which IBS is known for are helped with this strain, as well as for anyone with ulcerative colitis. Yet again, diarrhoea due to travel is also helped by utilising the benefits of B. infantis.

Where can you find it?

8. Saccharomyces Bolardii (S. boldarii)

Not all probiotic strains are simply bacteria, and this particular strains actually a yeast with probiotic powers. The plus point is that S. boldarii is resistant to strong acids in the stomach and also to antibiotics. As a result you may be able to side-step the diarrhoea issue associated with antibiotic use by taking this particular strain.

Overall however, this particular strain is ideal for anyone who simply wants to give their digestive system and immune system a boost, and is another which you will find very commonly in probiotic supplements.

WHO’S IT FOR: Useful for overall digestive health and for those who have taken a course of antibiotics. Those looking for immune support.

Where can you find it?

9. Lactobacillus Casei (L. casei)

Another very popular strain and one which you will find in a huge number of different supplement products. L. casei is predominently known for improvement of digestive system running but is also very helpful in reducing the effects of certain digestive problems, such as IBS and regular diarrhoea.

L. casei helps to reduce inflammation within the stomach and is useful in helping to relieve diarrhoea in those who are taking antibiotics. In addition, the pH acidity of the gut is lowered, which helps good bacteria to thrive and bad bacteria to disappear. Naturally, L. casei is found in the intestines and mouth.

WHO’S IT FOR: People with digestive problems such as IBS and regular diarrhoea.

Where can you find it?

10. Lactobacillus Helveticus (L. helveticus)

L. helveticus is a good strain for anyone who is lactose intolerance, because it aids with digestion an helps to break down lactose in the stomach. This has the effect of less troublesome side effects, such as diarrhoea or disturbances.

There is also some suggestion that L. helveticus may help to lower cholesterol and blood pressure, and to help improve calcium absorption. This is ideal for anyone who has issues with the same.

There is some suggestion that L. helveticus may help with mood swings and for anyone who regularly suffers with stress and anxiety.

WHO’S IT FOR: Those with cholesterol and high blood pressure. Those who want support for stress and anxiety.

Where can you find it?

How to Choose The Perfect Probiotic Strain For You

When it comes to finding the perfect product, you need to tread carefully. Remember, there are many products on the market and not all of them will be suitable. The supplement market is largely unregulated and that basically means that anyone can say whatever they like about a product. The only way to find out whether a product is really worth the price is to do your research carefully.

Here are the most important things to think about when choosing the ideal probiotic for your needs.

Price

It’s no good going for an extremely high priced product. Remember you are going to be taking this supplement daily for a long period of time, so high prices aren’t going to be the most sensible thing!

Pack size

In addition to price, you need to look at how many supplements are in the pack. A cost effective option is a larger pack size for a lower cost, but it’s best to purchase a smaller pack at first, to see if this is the right supplement for you. If it is, you can opt for the larger pack later on.

Reviews

Always read reviews. Remember there is little regulation with the supplement world, so the only way to get the real low down on how effective a product is by those who have tried it before. Going for a big brand name in this regard will also give you extra peace of mind and cut out any worries that you might have spent cash on a less than effective product.

Probiotic Strains

We’ve just talked about ten of the best probiotic strains around, so it’s important to take note of those points and work out which might work well for you. Remember, there are countless others besides, so research is key in order to find the perfect combination. Some products have just one strain within them, whilst some others have several. Work out which is best for you.

Particular issues you want to address

Do you have any specific issues you want to address or do you want to go for a general product which simply gives maintenance to a smoother running digestive system and immune function?

How to take it

How do you take the probiotic? Is it a supplement that is a capsule or tablet, or is it a yogurt-style drink? Work out which is best for you and also look at how often you need to take it, and whether you can take it in the morning, or before/after food.

A word of caution

Remember to speak to your doctor before you start to take any supplement. Whilst we aren’t aware of a huge number of probiotic side effects, there also hasn’t been a huge amount of research into it either.

Anyone who is pregnant or breastfeeding is best advised to wait until a later time, and then begin starting the probiotics, however having a chat with your doctor if you have any conditions or you’re taking any medications, is always the best advice.

Conclusion

Overall, probiotics are very beneficial for a variety of issues, especially for maintaining gut health and helping to alleviate any symptoms related to stomach issues. The immune system will also thank you for your supplement taking.

Be sure to shop around and find the right choice for you, and you’ll be able to grab the benefits, without the drama of choosing a product which might not necessarily work for you first time.

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ARTICLE EDITED BY:

Adele is a budding content writer with a passion for all things health and fitness related. In her time off Adele enjoys reading, travelling and exploring Sydney’s culinary delights.

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